“How much protein should I be consuming, and how will it help fat loss?”

The answer depends on your goals…

Are you trying to lose weight?

Are you just pursuing better health?

Are you trying to gain muscle and improve performance?

Are you an endurance athlete?

Are you a strength and power athlete?

Are you just pursuing better health?

…because all of these goals have different requirements:

The general recommended daily allowance (RDA) is 0.8 g of protein per Kg of body weight or 0.36g per pound of body weight.

But we should note the RDA is the meant to meet your BASIC nutritional needs. You may need more depending on your lifestyle, activity level or if you are an athlete.

Protein recommendations for athletes or very active people are usually around 1g per lb of lean body mass. This is aiding the repair and growth of muscle after exercise. This also greatly helps with satiety (aka the feeling of being full and stratified after eating).

Therefore, this higher protein recommendation is often carried over into the fat loss realm of nutrition because this macronutrient is the MOST satiating for the LEAST number of calories. One gram of protein equals 4 calories. Fat is another highly satiating macronutrient, but 1 gram of fat equals 9 calories.

Carbohydrates are the LEAST satiating because they cause the release of insulin. Insulin is the hormone that stimulates the lowering of blood sugar but if excessive sugar/simple carbohydrates are consumed, then the body might try to over compensate by lowering blood sugar too fast with a big dose of insulin. This might lower the blood sugar too low – causing you to reach for the sugary snack just a few hours after eating that high carb meal. An example of this? Sugary cereal with little fiber and nonfat milk at 7am often leads to a dyer coffee and muffin break at 9-10am. The cycle continues with you starving for lunch at 12 and falling asleep at 2-3pm, again reaching for something sugary to pick your energy levels back up.

How do you avoid this sugar roller coaster? By adding a sufficient protein source at EVERY meal! I am to get a minimum of 20- 40g of protein in at each meal. This keeps me fueled and my hunger low for 5+ hours until my next meal. This strategy often ELIMINATES the need for snacks! Think of all the money and extra calories you will save if you didn’t need to stock your desk full of snack bars!

What does 20-40g of protein at each meal look like?

Examples: (Listed in order of least amount of fat to higher per 4 oz servings)

Animal Protein

4 oz egg whites = 13g P (61 cals)

4 oz shrimp cooked = 27g P (112 cals)

4 oz of turkey deli meat = 22-26g P (121 cals)

4 oz gr turkey (extra lean) = 36g P (171 cals)

4 oz smoked salmon = 20g P (132 cals)

4 oz beef sirloin steak = 39g P (181 cals)

4 oz chicken breast = 35g P (196 cals)

4 oz chicken thighs = 31g P (196 cals)

4 oz ground bison = 29g P (202 cals)

4 oz whole eggs = 14g P (175 cals)

4 oz gr beef (90% lean) = 30g P (242 cals)

4 oz pork chops = 32g P (242 cals)

4 oz ground turkey (7% fat, 93% lean) = 30g P (242 cals)

Vegan Protein

4 oz seitan = 24g P (120 cals)

4 oz miso = 14.5g P (224 cals)

4 oz natto = 22g P (240 cals)

4 oz tempeh, cooked = 23g P (221 cals)

**Notice the different between the calories of each protein source this is due to the calories from fat within this protein source. Choose the leanest protein sources for around workout times and the fatter ones for other times of the day.

Summary:

Incorporate protein (20-40g) into every meal.

Active people, athletes, or growing kids may have a higher requirement for protein.

Protein can help decrease hunger.

Choose lean sources of protein for quicker digestion around workouts for optimal recovery.

If you need help designing the ideal nutrition plan for you, make sure to contact your Nutrition Advisor at your local Peak Medical Clinic.

Just like diet – what is the best diet? The one you will stick to (that is based on mostly plants and whole foods).

Especially if you did not grow up doing sports or being active, you NEED to find a form of exercise or movement that you enjoy and will maintain long term!

This is one of the 3 main reasons high school/college athletes often struggle with weight gain after they graduate.

They don’t learn ‘how’ to exercise for life long health instead of solely for sports performance.

They continue to eat as if they are practicing 5 days a week.

They are used to a “team” atmosphere and find solo exercise less fun.

If you can relate to some of these reasons above, we can help. If you miss your “team” or accountability buddies, find new ones! Try a different gym or work out class.

After I quit college softball, I found CrossFit and I gained a whole new family that encouraged me to be strong and healthy. But it doesn’t have to be CrossFit, it can be a Zumba, jazzercise, water aerobics, weight lifting, walking club, or a neighbor you see walking their dog around the same time as you each day.

And if you don’t have an athletic background, it is never too late to start! Try a class or a new hobby, horseback riding, hiking, snowshoeing, swimming, rock climbing, barre3, or yoga.

The possibilities are endless! You just need to take the first step!

If you would like some help or community resources to improve your fitness, contact your Nutrition & Fitness Advisor and we would be happy to help you find your new hobby!

I know. I get it. I am generally a pretty good water drinker BUT sometimes we just need to mix it up! Here are some great options for you to “mix up” your daily hydration routine:

Hot Drinks:

Tea

Almond milk

Coconut milk

Oat milk

Soy milk (if tolerated)

My most recent Starbucks order: Hot almond milk, with extra cinnamon, chocolate, and a little nutmeg powder. And it was tasty, warm, and cost less than $3! Now that is a sustainable ‘coffee’ habit! Use the Starbucks app to find our nutrient information. This will help you watch out for hidden sugar! For example, I was considering a Match tea but then I saw the 25g+ of carbs and knew it was going to contain some kind of sweetener or syrup.

You can also make a delicious hot drink at home!

I love to make my own hot chocolate using coconut or almond milk, organic cacao and or chocolate protein powder.

Hot Cacao:

Start by warming up your choice of milk, whisk in 1 Tb of organic cacao powder. Add a few drops of stevia is needed.

To make a “meal in a mug”: consider adding a scoop of gelatin or collagen peptides for protein and ½ tsp of coconut oil or MCT oil for some long-lasting energy.

Are you craving some sweet citrus on a hot day?

When playing with your own healthy drink recipes, stevia drops can be used to sweeten some drinks, but I challenge you to still decrease the amount (3 down to 2 drops). As you change your eating habits, your taste buds will change and your reference for “sweet” will change as well.

Did you recently go Gluten free?

Don’t worry you can still enjoy some gluten free ciders when you are craving that ‘cold one’.

Or wanting some wine to unwind? Choose red over white for more of antioxidant punch! I hope this helps adds to your new and improved healthy lifestyle!

If it can’t be eliminated, then think of ways to create an outlet for that stress…. see above example of exercise!

SLEEP:

Getting enough sleep each night allows you to recover and perform better during the day. Make bedtime a routine, get to bed on time, wind down at night, make your room conducive to good quality sleep – dark room, cool temperature, no electronics 2 hours before bed, etc.

Social/relationships:

A part of creating that dream life might be having more friends or spending more time with loved ones. It might include finding a significant other if you don’t have one now. Those are all good goals! However, like other goals, you have to take steps to achieve it! That means meeting more people, say yes to hanging out with friends, host a few parties a year, use a dating app whether that be for finding more friends or more. Take action to change that aspect of your life.

With all these examples, and we could of course list more, pick 3 things to work on this week. Write them down and schedule them – DAY and TIME! Put them in your calendar and make it happen. Once those 3 new habits become routine – meaning you don’t have to think about them, pick 3 more to incorporate, etc. Keep this pattern going until before you know it those few baby steps add up to creating the dream picture in your head.

Don’t forget to reward yourself along the way! These are a few of my favorite (non-food based) ways to reward myself for hitting one of my short-term goals.

Next you have to track your progress. I like to do this with a journal. You don’t have to make long entries just get something on paper every now and then. This will help you take stock and reflect on your journey. You can also record multiple measurements of progress with journal entries from body weight, digestive symptoms as they appear and resolve, energy levels, attitude, mood, self-confidence, pictures, work out times or weights, and much more. You can also record times when you think you have ‘failed’ and learn from those experiences. You can read your own words and remember how it felt when you made that ‘less than optimal’ choice last time.

Last, but not least, write what you are grateful for. Whether you are thrilled with your progress or frustrated during a plateau there is ALWAYS something for which you can be grateful!

Why Seeds?

Seeds are rich in nutrients and have many health benefits. These small but mighty kernels are high in vitamins and minerals the body needs to function at peak performance. Seeds are extremely versatile and can be incorporated easily into a variety of different recipes. Need more energy? Want a slimmer waist? There’s a seed for that!

Chia Seeds

Chia has come a long way since it first sprouted out of funny pottery in TV commercials. These tiny seeds pack in 10 grams of fiber in a 2-tablespoon serving. They also contain proteins, omega-3 fatty acids, antioxidants, and minerals like: iron, calcium, magnesium, and zinc.

Chia seeds are easy to add to your favorite dishes. Sprinkle them ground or whole onto cereal, vegetables, or yogurt. Soak them in water to add to cooked cereal, or find a recipe for chia pudding as a healthy and tasty dessert.

Wild Rice

Wild rice is actually a seed – a grass seed. It’s higher in protein than most other whole grains and contains 30 times more antioxidants than white rice. Wild rice is a good source of fiber, and nutrients such as: folate, magnesium, phosphorus, manganese, zinc, vitamin B6, and niacin.

A 2009 study in China found that wild rice might be effective in lowering cholesterol and other fats in the blood. Wild rice is extremely versatile and can be substituted for white rice in any dish. It can also be a healthy addition to a salad or soup.

Pumpkin Seeds

Pumpkin seeds are a tasty snack that boast 16% of your daily iron needs in just ¼ cup. That same ¼ cup will also get you 5 grams of fiber, which is more than most nuts. In addition, pumpkin seeds are a good source of amino acids, protein, and omega-3s, as well as minerals such as zinc and magnesium.

Fresh roasted pumpkin seeds – a Halloween favorite – are an excellent snack, but you can enjoy them year-round sprinkled on oatmeal, baked into muffins, mixed into smoothies, or added to homemade granola and energy bars.

Pomegranate Seeds

Pomegranate seeds are small red “jewels” called arils. These arils have lots of fiber and 40% of your daily requirement of vitamin C. They also contain heart-healthy antioxidants called polyphenols, including: flavonoids, tannins, and anthocyanins.

Pomegranate seeds make a sweet and juicy low-calorie snack. Try them tossed in salads, mixed into yogurt, or made into jelly.

Quinoa

Quinoa has a remarkably high protein content (15%, or 8 grams per cup), along with amino acids, and vitamin E. It also contains an antioxidant called quercetin. This nutty-flavored seed can be substituted in grain dishes in place of rice or pasta. Quinoa also makes a healthy gluten-free breading, and can be eaten for breakfast instead of oatmeal.

Flax Seeds

Flaxseed is packed with nutrients. Just two tablespoons of flaxseed contains 6 grams of fiber and 4 grams of protein. It is also rich in alpha-linolenic acid, a type of omega-3 fatty acid. Some studies suggest flaxseed consumption helps improve cardiovascular health. Flaxseed also contains lignans, which may help protect the body from cancer.

Adding flaxseed to your diet is easy. Bake it into muffins. Mix it in salads, yogurt, smoothies, cereal, and soups. Ground flaxseed can even be used as an egg substitute.

Hemp Seeds

Hemp seeds are an excellent source of heart-healthy omega-3 and omega-6 fatty acids. They pack in 10 grams of easily digested protein into just 2 tablespoons. Hemp seeds have a mild, nutty flavor. They can be eaten on their own, added to salads, or on top of yogurt. Hemp milk is a good alternative to dairy milk.

Sunflower Seeds

Sunflower seeds are high in healthy fats, as well as: proteins, fiber, phytochemicals, selenium, copper, and magnesium. According to the USDA, sunflower seeds are “the richest source of vitamin E.” Aside from salad toppings, you can add sunflower seeds to muffins or bread recipes, in vegetable dishes or stir-fry, into trail mixes, and in cereals or yogurt. Try crushed sunflower seeds as a tasty gluten-free coating for fish or chicken.

Sesame Seeds

Despite their tiny size, sesame seeds contain up to 20% protein and lots of fiber. They are rich in the amino acids tryptophan and methionine. Sesame oil is a good choice for salad dressings as it is rich in linoleic and oleic acids, which have a cholesterol-lowering effect. Tahini (ground sesame seeds) is a main ingredient in hummus, and can also serve as a nut-free substitute for those with food allergies. Sprinkle sesame seeds on salads or stir-fry dishes for an added crunch.

“A dream written down with a date becomes a goal. A goal broken down into steps becomes a plan. A plan backed by action makes your dreams come true.” – Greg S. Reid

Let’s make 2019 the year you achieve those health and fitness goals!

Your New Year’s resolutions may seem like the same ones year after year that you never achieve, but let’s put an end to that.

Today we are going to make a PLAN to achieve your dreams.

“A dream written down with a date becomes a goal. A goal broken down into steps becomes a plan. A plan backed by action makes your dreams come true.”

Picture your dream life in your head. Got that picture? When do you want to achieve this dream lifestyle or at least to achieve a significant step towards that ultimate dream life? These dreams & goals can be anything from a few months to years away, but just write them down with the date.

I will give you a few examples:

Increasing your self-confidence and esteem through better body composition. *notice the simple goal here isn’t just ‘weight loss’. It is specific to the reason why you want to lose weight.

You could also say to improve my health and decrease my risk factors to developing T2D or heart disease if your doctors has told you that your lab test are showing you have a higher risk. This goal will likely INCLUDE losing some weight in the process of getting healthier.

Now let’s make those goals into SMART goals.

Attached to this blog is a SMART goals worksheet. Download this PDF and follow along to create your plan to make your dream a reality.

Achievable: Is achieving this goal realistic with effort and commitment? What resources will be required for this goal and how will you obtain them?

This goal and date of 6 months is very realistic. Six months to achieve 15 lbs of weight loss equates to 2.5 lbs lost per month, less than a pound a week. This will allow me to maintain as much muscles as possible and it will not require a severe calorie deficit making it much less stressful on my body in the long run.

Relevant: Why is this goal significant to your life? Why do you seek this goal?

Working in the nutrition and fitness industry I want to experience what it is like to put myself through a more rigors weight loss journey, while improving my self-confidence, aesthetics, and CF performance.

Timely: When will you achieve this goal?

I will achieve this goal by mid-July in 2019.

Why is this goal important to you?

This goal is important to me because I have struggled to lose that “last 5-10lbs”. I would like to see what I look like around 130lbs marker while maintaining my muscle mass with strength training.

Your body is full of trillions of bacteria, viruses and fungi. They are collectively known as the microbiome.

While some bacteria are associated with disease, others are extremely important for your immune system, heart, weight and many other aspects of health.

As you grow, your gut microbiome begins to diversify, meaning it starts to contain many different types of microbial species. Higher microbiome diversity is considered good for your health.

Interestingly, the food you eat affects the diversity of your gut bacteria.

Upset stomach, craving foods high in sugar, lots of weight fluctuations, sleep disturbances and chronic fatigue, skin irritation, and autoimmune conditions can all be signs that you may need to be spending more time improving your gut health.

Here are some easy ways to make your gut a little healthier:

Sleep

Poor quality of sleep or not enough sleep can have serious impacts on your gut health, which can contribute to more sleep issues. A good rule is 7-8 hours a sleep a night, or something that makes you feel good. If you have a hard time falling asleep or staying asleep but don’t want to take any prescription sleep medications, an all-natural supplement called “SLEEP”, formulated by BalanceDocs, is a perfect option to give you that undisturbed rest you desire without the hangover feeling after

Stay Hydrated

Drinking plenty of water has been shown to have a beneficial effect on the mucosal lining of the intestines, as well as on the balance of good bacteria in the gut. Staying hydrated is the simplest and most important way to increase your gut health. Looking for an extra way to get your weekly hydration in? Try an IV infusion with vitamins, you will never feel better!

Change your Diet

Diet is a huge factor when it comes to the health of our gut. When we eat poorly, we notice our weight changes, our clothes don’t fit as well, and our energy is lower. We rarely think about the consequences our gut and digestive health is experiencing. Eliminating processed, high-sugar, and high-fat foods that you eat can contribute to better gut health. Also, eating plenty of plant-based foods and lean protein can positively impact your gut. Another important factor is increasing the amount of fiber in your diet!

Manage your stress

Stress: a culprit and root cause of so many disease and illness. Evaluate any disease process in the world and stress will be one of the top ten contributing factors in almost every single one of them. Ironically, it is one of the areas people tend to ignore the most – thinking that if they can work on all the other areas of their life enough, stress won’t get them! Unfortunately, it does, and it will. Stress affects nearly every system in our body, including your gut. If you are looking to lower your stress, experiment with meditation, walking, getting a massage, spending time with friends or family, diffusing essential oils, decreasing caffeine intake, laughing, yoga, or having a pet.

Take a probiotic

Adding a probiotic supplement to your diet may be a great way to improve your gut health. Not all probiotic supplements are high quality or will actually provide benefit. It’s best to consult your healthcare provider when choosing a probiotic or prebiotic supplement to ensure the best health benefit. Our top pick is the Integrative Therapeutics Probiotic Pearls.

Type 2 diabetes can affect all people, regardless of age. Early symptoms of type 2 diabetes may be missed, so those affected may not even know they have the condition. An estimated one out of every three people within the early stages of type 2 diabetes are not aware they have it. A common misconception is that to have type 2 diabetes one must appear clinically obese. Although it is true that the majority of people with type 2 diabetes people have excess weight, often they may not appear obese or of major medical concern. Since there is no standard definition for “healthy looking”, they may not look extremely overweight, but any excess weight, especially around the stomach, is a risk factor. Age is huge risk factor as well, since the older we get the more at risk we are for developing type 2 diabetes.

What is Diabetes?

Diabetes interferes with the body’s ability to metabolize carbohydrates for energy, leading to high levels of blood sugar. These chronically high blood sugar levels increase a person’s risk of developing serious health problems. If you have excess weight around the middle, it is important to see a provider and get your blood sugar tested – even if you don’t associate with being “unhealthy” and you feel okay. Type 2 diabetes can be life-threatening. However, if treated carefully, it can be managed or even REVERSED. The key is to catch it as early as possible and start managing it with lifestyle modifications and medication.

What are the complications?

There are many dangerous potential consequences of high blood sugar, and often the issue goes unregulated for many years before the patient is seen by a provider or has their blood sugar tested. Many times, these consequences listed below begin before a patient is ever officially diagnosed.

Nerve problems

Vision loss

Joint deformities

Cardiovascular disease

Diabetic coma (life-threatening)

Other diabetes complications listed below

Type 2 Diabetes Symptoms (just a few):

Frequent Urination

When there is excess sugar present in the blood, as with type 2 diabetes, the kidneys react by flushing it out of the blood and into the urine. The result is more urine production (and the need to urinate more frequently!) as well as an increased risk of urinary tract infections (UTIs) in men and women. People with type 2 diabetes are twice as likely to get a UTI as people without the disease, and the risk is higher in women than in men.

If you notice you have to go to the bathroom more often than you used to — including perhaps needing to get up every couple of hours during the night to urinate — and you seem to be producing more urine when you do go, talk to your doctor about whether you could have type 2 diabetes.

Thirst

Although people with type 2 diabetes may not have specific or obvious symptoms, an increase in thirst is one symptom that is characteristic of the condition.

The thirst comes from the frequent urination which causes you to lose a lot of fluid and become dehydrated. Consequently, you develop a dry mouth and feel thirsty more often. If you notice that you are drinking more than usual, or that your mouth often feels dry and you feel thirsty more often, these could be signs of type 2 diabetes. Many other medications also cause dry mouth and can raise your blood sugar levels. If you are noticing you are thirstier than usual it is a good idea to detect the cause.

Being Hungry – ALL THE TIME!

People with type 2 diabetes (diagnosed, or who have it but haven’t been officially diagnosed) have what is called “insulin resistance”, which means the body cannot use insulin properly to help glucose get into the cells.

The fact is you can’t “feel” insulin resistance, it is a process happening at the cellular level – similar to the fact that you can’t “feel” that you have high blood pressure without actually taking your blood pressure and looking at the numbers, because it is measuring the pressure of blood against your arteries. This is very different than catching the flu, felling your pulse and knowing your heart is beating fast, or knowing you are gaining weight by seeing your body change in the mirror. There are certain health problems that can occur in the body, of which we do not feel the physical effects until many years later – when our organs and tissues are affected by the damage.

In people with type 2 diabetes, insulin doesn’t work well in muscle, fat, and other tissues, so your pancreas (the organ that makes insulin) starts to secrete much more of it to compensate. This insulin level sends signals to the brain that your body is hungry.

Vision Changes

The lens of the eye is a flexible membrane suspended by muscles that change the shape of the lens to focus the eye. In a high-sugar environment, such as with uncontrolled type 2 diabetes, the lens’s ability to bend is altered. Although the lens is not damaged, the muscles of the eye have to work harder to focus.

Blurred vision occurs when there are rapid changes in blood sugar — from low to high or high to low — to which the eye muscles have not yet adapted. This is one of the early warning signs of type 2 diabetes. The body later adapts to the sugar levels, and your vision will go back to normal (at least for a little while).

Frequent UTI’s & Infections

Both yeast and bacteria proliferate more quickly when blood sugar levels are elevated. Women with diabetes or prediabetes will experience, and are at greater risk of, feminine health issues like such as bacterial infections, yeast infections, and vaginal thrush – especially when blood sugar isn’t well controlled. Plus, a lack of awareness about having prediabetes or diabetes can make managing blood sugar impossible.

Problems with Your Feet- Pain, Numbness, Tingling

Over time, a prolonged exposure to high blood sugar can damage the nerves throughout the body — a condition called “diabetic neuropathy”. Some people may not experience symptoms of the damage, while others may notice numbness, tingling, or pain in the extremities. It is most common in people who have had type 2 diabetes for 25 years or more, and it can occur in people who have prediabetes as well.

There are many ways blood sugar (glucose levels in the blood) can affect people both with and without diabetes. Each person reacts differently to various items that influence blood sugars. There are some compounds that individuals may want to examine to see how they influence their own blood sugar levels. For example, blood sugar levels can rise after drinking coffee, black tea, and some energy drinks due to the presence of caffeine. There are many ingredients, environmental factors, and illnesses that may alter blood glucose levels, and being aware of these helps us make wiser choices that can determine how we feel throughout our day.

Being Sick or Dehydrated

Dehydration can elevate your blood sugar, so it is wise to stay well-hydrated. If you are sick and have diarrhea and vomiting for more than two hours, or illness longer than a few days, this may alter your blood sugar. Also, blood sugar rises as your body tries to fight any type of illness. Make sure you are making hydration a conscious decision every day! Being well-hydrated rarely just happens, it is more of a conscious effort to improve your health and energy by being aware of the body’s needs! Set a timer on your phone, carry a water bottle wherever you go, keep water by your nightstand, and get a hydrating IV weekly or monthly (offered at Peak Medical Clinic). Do whatever you need to do to stay hydrated and you will help your blood sugar levels throughout the day!

Stress Overload

Stress is an epidemic in our busy modern society. It seems that stress is no longer a word used for our careers but a term more often starting to relate to everything. Many people “stress” about the things that are supposed to help combat stress – fun and joyful things like friends, family, holidays, and taking care of our bodies and health! Many have associated being busy with being stressed and let me tell you: everyone is “busy” in the world today! Many things that once gave us joy have been added to the “to-do” list as just another thing to take care of. Although it may seem harmless to always be in the “stressed” mindset it causes your body to release hormones that can cause increases in your blood sugar. Although this is more common in people with type-2 diabetes, it is very common in people without diabetes as well. Not to mention all the other negative side effects it has on our heart, brains, and body! It is so important to practice relaxation techniques with deep breathing and exercise, if possible, to reduce stress.

Common Cold and Flu Medications

Cold medicines often contain the decongestants pseudoephedrine or phenylephrine; they also may contain sugar and/or alcohol. These components may raise your blood sugar levels. Antihistamines don’t cause a problem with blood sugar levels. If you decide to purchase over-the-counter cold medicines, ask the pharmacist about the possible effects it may have on your blood glucose levels. One may think it is harmless to reach for OTC Medications like decongestants and other drugs to feel better but knowledge is key! Check your blood sugar levels during these intermittent special situations so you can help determine how your body will react to these illnesses and treatments. Antibiotics can also have this effect on the body. If you have to be on an antibiotic for an infection it is important to finish the dose to prevent resistance, but knowing it also can have an effect on your blood sugar is important to keep in mind!

Certain Types of Birth Control Pills

Estrogen in birth control pills can affect the way a person with diabetes may respond to insulin. The American Diabetes Association (ADA) advises women with diabetes to use a birth control pill containing norgestimate and a synthetic estrogen. The ADA also suggests birth control injections and implants are safe for women with diabetes, but that they still have some effects on blood sugars levels. Women should monitor their blood sugar levels if they elect to use these birth control methods, especially for several weeks after these agents are first administered. Women with diabetes should discuss their birth control options with their doctor.

“Healthy” Sports Drinks

Although the main design for sports drinks is to help individuals replenish fluids quickly, many of them contain large amounts of sugar. For moderate workouts of less than an hour, plain water should be enough to replenish your fluids. A sports drink may be appropriate for more intense workouts, but people with diabetes should check with their doctor to see which sports drinks would be best for them to use.

Drinking Alcohol

This has the same “roller coaster” effect of both high and low blood sugar as that which occurs with exercise. Glucose levels may rise at first, but then they can fall and remain low for up to 12 hours after drinking. The “roller coaster” effect can be reduced if the person eats food when drinking alcohol. Alcoholic drinks can also contain a lot of carbohydrates. The American Diabetes Association (ADA) suggests a woman should drink a limit of one alcoholic beverage per day (if they are going to drink), and limit of two per day for men. One alcoholic drink is equal to 5 ounces of wine, 12 ounces of beer, or 1.5 ounces of liquor (whiskey or vodka). Regardless of if you have diabetes or are looking to be a little healthier and regulate your blood sugar more, it would be wise to stay clear of alcohol.

We hope you enjoyed learning a little more on some sneaky culprits that can alter your blood sugar! At Peak Medical Clinic, we offer primary care services as well as testing for pre-diabetes and diabetes. We also have nutrition specialists to help guide you on your path to wellness if you are looking to better your overall health and wellness! Thanks for reading!

Here are my 5 top tips for making it through the holiday season without feeling bloated and over stuffed!

I like to keep health in general pretty simple.

As humans we need 4 things. Food, Water, Movement & Connection.

Make this time of year about CONNECTION with your loved ones! Focus on the memories and time you get to spend with friends and family that you might not get to see all the time. Spend that extra 10 mins at the table listening to your Grandma’s or Grandpa’s stories! Catch up with your cousins! Play with your little nieces and nephews! Soak it all up! 🙂

Ok, now back to food.

Let’s be honest, even with our best intentions, sometimes, ok a lot of times we over eat during this holiday season. When that happens, we need to be nice and give our guts some help.

Optimize your digestion!

Take digestive enzymes. These are extra “worker bees” that breakdown our food into smaller pieces. These enzymes are great for bloating, increasing nutrient digestion, absorption of vitamins and minerals, and promotes healthy gut bacteria.

Have some HCl (supplemental stomach acid) on hand. This is a great digestive boost for those big meals. **Pro Tip: Have HCl + Digestive Enzymes on hand for emergencies! If you get the early warning signs of food poisoning. These will help your body kill those bad bugs you accidentally ingested. * Ideally followed by a good probiotic at the next meal.

Take an 8 oz glass of room temperature water add a squeeze or slice of organic lemon upon rising or 15-30 mins before a meal. This will help stimulate digestion and a proper acidity in the stomach to help breakdown your food.

Take those recipes back you your ROOTS! Think basic WHOLE food ingredients!

Brussel sprouts cooked with bacon: (Bet you didn’t expect that tip from your nutrition advisor! – just make sure it is good quality bacon.)

Cranberry sauce: make it from scratch! Cook the cranberries down over medium heat, add maple syrup or honey as sweetener to taste instead of corn syrup or sugar.

Pumpkin pie: Buy a gluten free crust and swap the sweetener in your old recipes for coconut sugar, stevia, maple syrup or honey.

*Stay tuned for a FULL Christmas Menu with healthy swaps to keep you feeling good this holiday season!

Stay ACTIVE!

Sign up for a fun family race like a Reindeer Run or other 5K. If you plan these fun events you are more likely to keep to your preparation schedule.

Don’t wait until January 1st! Start building those exercise habits now! Even if it is only 1 day a week or a 20-30 min home work in the morning in will make a difference!

Go for a walk after dinner with the family.

Portion control

Extend your overnight fast a little longer in the morning in preparation for that big family meal later.

Use a reasonably sized plate. The bigger the platter the more likely you are to load it up! Grab a medium size bowl or plate to keep portions in check. You can always go back for seconds if you are truly still hungry.

Take a little bit of everything and see what you really want – get seconds of just that.

Water is great, but we don’t want to dilute that good stomach acid trying to do its job of breaking down your food. So, try to drink most of your water between meals when possible.

Looking for new recipes to try? Use the search term “paleo” + recipe name. This cuts out dairy, gluten, traditional sugar, many common allergens. I am not saying “paleo” cookies are a health food… I am saying they will likely not contain the ingredients just mentioned that will make you feel sick. So still keep portions in mind.